Long run 36k

Got out on the road early and left the house and ran 2k to Centennial (4.50k pace), hit my favourite 3.6k loop in centennial. The plan was to stick to 4.40 pace and that's how it more or less panned out. After 3 laps I was joined by Tim Lindop. We kept the pace steady and for the last 10k increased the pace down to approx 4.30 without really intending too. Tim and I chatted most of the way which made the 2hr 47mins fly by. Tim is really looking forward to London marathon, imagine toeing the line with Lel, Baldini, Hall, Wanjiru, Tergat, Limo etc

http://www.london-marathon.co.uk/site/

The reps in centenntial went as follows 4.42, 4.40, 4.38, 4.40, 4.39, 4.38, 4.36, 4.35, 4.32, in order to cover an additional 2k to hit 36k, we ran from the kiosk down the middle of the park and back. We covered it in 9.29 (4.29 pace). 3 weeks left and looking forward to Tokyo....

http://www.tokyo42195.org/index_en.html